Warm up jump Rope for 3 mins Sit ups w/ wall ball 2 mins 1 min Jack knives 1 min Hollow Rocks PVC SNATCH Progression Bar-8, Add-6,...

5 mins MURPH PREP” Warm up on own RUNNERS Warm Up Michael Phelps PVC 4 rds or BO Rows Some “MURPH”’ training 4 Rounds of: Run 2 laps Do...

Warm up Jog a few laps Do a couple dozen push ups and sit ups Couple minutes of stretching Jog some more LETS GOOO! WOD 4 Rounds of:...

Warm up Stretch Walk w/ Oh KB Tabata Russian Twists (KB) 10 Broad Jumps WOD Run 2 laps 6 down to 1 Squat Cleans (95/135) Romanian...

Warm up 3 min Bands 3 mins Cardio Then, 3 Rounds of: 20 JJ’s 10 Sit ups 5 Slam Balls 1 Wall Walk Then, 1 min bar Hang 1 min Plank...

WOD 4 Rounds of Run 1 lap 12 Thrusters (65/95) 12 GI Janes

Warm up 4 mins machines 3 mins abs PVC Bent Over Rows 4x6’s Snatch Pro WOD 9-12-15-12-9 of: Power Snatches (65/95) Wall Balls Front...